I've tried to eat vegetarian for the sake of my heart, but from time to time nothing satisfies as well as meat. I've concluded that the trick is to modify the meat in my diet, not to eliminate it. After all, meat is a good supplier of protein, iron and B vitamins; it's particularly effective in repairing muscle tissue broken down by regular exercise. And not all meat is high in fat and calories. Ounce for ounce, a slice of apple pie has more than double the amount of fat contained in lean meat.

However, not all cuts of meat are the same. Some favorite meats - T-bone steak, prime rib, New York strip, rib eye, rib roast, brisket, pork spare ribs and lamb roast, for example - can have 20 to 30 grams of fat per 3.5-ounce serving. And few people limit themselves to such a small serving.

Fortunately, modern breeding and trimming methods have made leaner cuts available, many containing just 6 to 9 grams of fat and under 200 calories per 3.5-ounce serving. For beef, choose "Select" grade over "Choice" and "Prime." Look for cuts labeled round orloin, or any of these: tenderloin, London broil, flank steak, club steak, and round, eye of round and sirloin tips.

For pork, lamb and veal, the leanest cuts are labeled loin or leg. Smart choices include extra-lean canned ham, pork tenderloin, Canadian bacon, pork center loin, fresh ham, lamb loin chop, lamb leg, veal leg and veal loin. Also, most cuts of game - such as buffalo, elk and deer - are lower in fat than either beef or chicken.

Bottom line: I don't eat meat very often, but when I do, I choose a lower-fat cut and make sure the portion size is reasonable (about the size of a woman's palm or a deck of cards.)

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8 Replies |Report This| Share this:The Skinny on MeatI've tried to eat vegetarian for the sake of my heart, but from time to time nothing satisfies as well as meat. I've concluded that the trick is to modify the meat in my diet, not to eliminate it. After all, meat is a good supplier of protein, iron and B vitamins; it's particularly effective in repairing muscle tissue broken down by regular exercise. And not all meat is high in fat and calories. Ounce for ounce, a slice of apple pie has more than double the amount of fat contained in lean meat.

However, not all cuts of meat are the same. Some favorite meats - T-bone steak, prime rib, New York strip, rib eye, rib roast, brisket, pork spare ribs and lamb roast, for example - can have 20 to 30 grams of fat per 3.5-ounce serving. And few people limit themselves to such a small serving.

Fortunately, modern breeding and trimming methods have made leaner cuts available, many containing just 6 to 9 grams of fat and under 200 calories per 3.5-ounce serving. For beef, choose "Select" grade over "Choice" and "Prime." Look for cuts labeled round orloin, or any of these: tenderloin, London broil, flank steak, club steak, and round, eye of round and sirloin tips.

For pork, lamb and veal, the leanest cuts are labeled loin or leg. Smart choices include extra-lean canned ham, pork tenderloin, Canadian bacon, pork center loin, fresh ham, lamb loin chop, lamb leg, veal leg and veal loin. Also, most cuts of game - such as buffalo, elk and deer - are lower in fat than either beef or chicken.

Bottom line: I don't eat meat very often, but when I do, I choose a lower-fat cut and make sure the portion size is reasonable (about the size of a woman's palm or a deck of cards.)

Bill is right. "Ground turkey" can be higher in fat than ground round, while "ground turkey breast" is a low-fat food. How to tell the differenc? Read the label. A 3.5-ounce serving of "ground turkey" can be 12 - 15 grams of fat, while the same serving of "ground turkey breast" is often 3 grams or less.

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Report This| Share this:The Skinny on MeatBill is right. "Ground turkey" can be higher in fat than ground round, while "ground turkey breast" is a low-fat food. How to tell the differenc? Read the label. A 3.5-ounce serving of "ground turkey" can be 12 - 15 grams of fat, while the same serving of "ground turkey breast" is often 3 grams or less.

I've heard there's a considerable difference between pasture-raised, grass-fed beef and grain-fed feedlot beef with the former having far less saturated fat and a better mineral and omega 3 profile. Is "organic" beef worth the extra $$$?

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Report This| Share this:The Skinny on MeatI've heard there's a considerable difference between pasture-raised, grass-fed beef and grain-fed feedlot beef with the former having far less saturated fat and a better mineral and omega 3 profile. Is "organic" beef worth the extra $$$?

There are 4, IIRC different saturated fats in foods. And 2 give more problems than others.

And I have seen some reports that indicate that grass fed beef have a different mix of those fats.

I don't have anytime right now to try and find any.

But a google on -composition of saturated fats grain grass fed beef- get lots of hits. One the first two pages where lots from "wellness" and beef groups. They might have references to specific studies.

But on the 2nd page there was one listed on by the National Institute of Health and one by a .EDU.

There are 4, IIRC different saturated fats in foods. And 2 give more problems than others.

And I have seen some reports that indicate that grass fed beef have a different mix of those fats.

I don't have anytime right now to try and find any.

But a google on -composition of saturated fats grain grass fed beef- get lots of hits. One the first two pages where lots from "wellness" and beef groups. They might have references to specific studies.

But on the 2nd page there was one listed on by the National Institute of Health and one by a .EDU.

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